Craving some Italian food? We got you covered. Turkey meatballs and zucchini noodles are delicious and nutritious alternatives to the typically high carb, high fat spaghetti and meatballs dish.

Ingredients (2-4 servings):

Turkey Meatballs:

1lborganic ground turkey

1/2cupbell pepper, diced

3tbspsundried tomato, chopped

1/2cupspinach, finely chopped

1/4cupalmond flour

1tbspfennel seed

1tsporegano

1tspbasil

3tbspcrumbled goat or feta cheese

Salt and pepper, to taste

3tbspolive or avocado oil to cook in

1egg (optional)

Zoodles:

2-4 Zucchinis

Sauce:

5 fresh tomatoes, peeled and seeded (to peel, cut a small “x” on the top and drop in to boiling water for 10 seconds and drop in to an ice bath. Skin will easily peel off)

1/8 cup olive oil

1 medium onion, diced

4 cloves of fresh garlic, finely minced

1/3 cup fresh basil leaves, finely chopped

1 sprig of fresh thyme leaves (or 1/2 tsp dried)

1 sprig of fresh oregano (or 1 teaspoon dried oregano)

1 bay leaf (remove when done)

1 sprig of parsley (or 1 tsp dried)

1 teaspoon sea salt

Instructions:

Preheat oven to 400 degrees F.

Combine meatball ingredients into a large bowl and mix until thoroughly combined. Using two spoons, form mixture into 1-inch balls as evenly as possible. Add egg if mixture doesn’t hold together.

Bake all meatballs for 15-17 minutes in the oven at 400 degrees F on parchment paper.

Add all of the ingredients used to make the tomato sauce and simmer until hot.

Spiralize zucchinis using a spiralizer and set aside. In a separate pan, spray with olive or avocado oil to heat, then add spiralized zucchinis. Toss zoodles with tongs until hot (1-3 minutes). Don’t overcook or they can become soggy!

View Larger MapTraining Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Hockey resistance band training, The distraction overcoming mindset

It’s hot outside, 96degrees and humid. You’re driving by and you see a couple guys doing sprints in hoodies. Thoughts?? “those guys are crazy..They’re going to pass out”, probably one of the first thoughts… but Why? It’s already hot out, why add a hoodie. Mind set, focus, applying your performance to various pressures to test your own ability to keep yourself at a high intensity and dominate even when the mind tells you, it’s hot, I’m tired, I need a break. Quick note before we go on**Do not do this on your own, No matter how advanced you believe you are there needs to be an understanding of the technique** Ok, with that said lets get into it. How often is the player that is amazing on paper and shows up to the easy games but mentally can’t come through in critical games? Talent is extremely important but the ability to simplify the game and focus in on the specifics, block out all other distractions is what separates the skilled hockey players and the Elite hockey players.

The actual in game experience and challenges are essential and that’s where you’ll get better at blocking out the other teams fans booing you, the little cheap shots, the scout(s) that may be up in the stands, what your own teammates might be saying to you and all those other little nuances that your brain has to process. If a person doesn’t live that ability to block out all distractions and learn to focus in on the prize, then they are less equipped to improve in those high pressure situations. Training the muscle we call *focus* ,it can be trained, is what will help separate you from the others. The guys on the bench that focus strictly on how they can get their line to create havoc on the next shift and not stop until the final buzzer, instead of the players caught up in the drama/pressure surrounding the game.

Incorporate obstacles into your daily activities that even with distractions (Not While driving!!) your focus stays on task. Our minds have the ability to actively think about 5-9 things at one time. That means any extra drama or processing takes away our ability to focus on the main goal. Train your mind’s ability to focus on the main objective.

What does mindset and resistance band training have in common.Resistance bands can be extremely helpful from a movement perspective, increasing your power output, understanding your technique but one benefit that usually isn’t mentioned, is your thought process when you’re sprinting/skating with a band holding you back? If you’re thinking about how annoying the band, we need to change that, your focus is off. Blocking out the “noise” training is an advanced technique which if incorporated properly into all facets of your life your on ice game will improve dramatically.More on this in the coming articles, here are a few basic drills, remember, master the drill as if there is no band around your hips.

**Mind set training within sports performance techniques are advanced and as mentioned in the hoodie example, do not try these without proper progressions and always better to have an expert in the area guide you through the progressions. Extreme techniques may be dangerous.**

View Larger MapTraining Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Calcium and Vitamin D are another set of important nutrients that work more efficiently in combination. You always want to make sure you are not only getting the vitamins and minerals your body needs but also getting the most benefit out of them as well!

Calcium Food Sources:

Dairy products are well known for their high calcium. Most popular are low fat milk, yogurt and cheese. You want to keep these foods in moderation as they can be high in calories and saturated fats. Other ways to get calcium include: spinach, kale, okra, and white beans.

Vitamin D Food Sources:

The sun is one of the best Vitamin D sources, but it’s not always feasible to catch some rays. The time of year and weather play big factors in how much sun you can get. So here are some other great options. Salmon, Herring, Tuna, Mushrooms, egg yolks, and shrimp.

Perfect Meal Combos:

Make an omelette with mushrooms, spinach and low fat mozzarella cheese. Or grill up some salmon with a side of sautéed spinach.

View Larger MapTraining Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

View Larger MapTraining Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Resisted High Speed Training is a great way to challenge the whole body, with high speed movements that allow for full power output. It allows for optimal body and mechanic control without impairing body movements. Here are 5 great drills you can implement into your training program and start seeing great results. (Video of each exercise at the bottom)

1. Resistance Band Sprint:

This exercise is great for developing overall power through the whole body, as well as, allow for isolated mechanics tweaking. The band is a great way to focus on your stride length. It forces you to sprint just as hard but not allowing you to generate the same amount of speed. Have someone tape your attempt (preferably a speed coach and in slow motion) and get a separate partner to hold the band. After each attempt, assess the encompassing technique. Whenever you complete resistance sprints, make sure to knock out some regular sprints, to reinforce the movement and increase your confidence to apply it to the game.

2. Resistance Band Back Pedal:

For most positions, back pedaling is huge! This exercise allows for you to create power while back pedaling and also working on your balance and core control. Follow these up with un-resisted back pedals to apply everything in real time.

3. Resistance Band Broad Jump:

The goal here is to develop a more powerful jump and create a controlled landing. It’s so important to focus on full extension through the hips. You will want to look like superman with your body completely extended out straight as you leave the ground. Landing must be light and controlled. Follow these up with some un-resisted broad jumps to apply your new technique and improve overall power.

4. Resistance Band Multi-Directional Sprint and Touch:

The ability to transition and accelerate, is essential! Add a cone touch in the mix to force multi level adjustments during the sprint. A great situational drill, make sure not to round as you touch the cone.

5. Resistance Band Multi- Directional Broad Jump

This one is more advanced than the regular broad jump because now your body is forced to react in different directions. Once you come back from jumping to the left now you need to adjust and create power going to the right. This requires a great amount of core and body control.

View Larger MapTraining Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

http://trainingaspects.com/wp-content/uploads/2018/01/ryan-broad-jump.png12422208Training Aspectshttp://trainingaspects.com/wp-content/uploads/2014/02/TA-Logo-White-Background-larger-min-300x120.pngTraining Aspects2018-01-16 17:19:032018-01-17 13:12:275 Great Resistance Band Exercises for Elite Football Performance

New Years is often a time of “New year new me” mentality. Understanding that there is a problem and wanting to make a change is the first step. The second step is setting yourself up for success. In the New years Resolution process to success, we shared the importance of understanding the purpose, the plan and the focus/visualization. Once the foundation for your new vision of success is established, there are seven points that follow.

Write them down: Paint the picture of your definition of success, so you truly understand it. See how it fits into your life and how it’ll be committed to your new lifestyle. Often what makes sense in your mind, once written is missing a few pieces. Find clarity, work it out on paper.

Write it every day and keep it visible: When you wake up commit it to paper and while you get ready keep it in front of you. On the mirror while you brush your teeth, on the stove while you make your eggs set your mind for a day of success. This way the vision is reinforced and made a priority.

Win the war not just ONE battle: Your final goal is your vision, when setting time tables, keep it flexible. Urgency is important but also remembering that the big picture is just as important. If you miss by a little bit, make sure the next marker you hit by a little extra. Win the war not just one battle.

Make it Measurable: How will you keep tabs on your progress? Weight, body fat, pictures, ability to exercises, exercise intensity; set many markers in case one area begins to plateau it doesn’t feel like its all a loss.

There is a passion for the purpose: Everyone wants to be “in shape” but not everyone wants to make the sacrifices necessary to be “in shape”. Understand your motivation and if it isn’t enough to get you out of bed or put down that favorite pastry, then keep brainstorming. The goal must be greater than the possible obstacles.

Understand the obstacles keeping you from success: Understand the obstacles and find powerful solutions that will help you achieve success. If you know there is a certain weekly ritual that is unavoidable, find a way to minimize the damage.

The battles that we have with ourselves, our schedules, our commitments are often challenging. There is always a solution available even if it isn’t directly in front of us. Making a change takes time, patience, perseverance and faith! Create a strategy, start the strategy and then make sure to assess the findings. Starting on a new journey is never easy but remember, the reward is in the journey!

View Larger MapTraining Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Are You Getting The Right Nutrient Combos? Iron and Vitamin C

Iron and Vitamin C are 2 of the most important nutrients you can provide to your body. Did you know that they absorb better in combination with one another? It’s great to get as many vitamins and minerals in as possible but you also want to make sure you are actually getting the benefits from them as well.

View Larger MapTraining Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

5 Thoughts on Dumbbells vs. Kettlebells

Dumbbells: The weight is evenly distributed on both sides. Making the feeling of the dumbbell a little more comfortable for most exercises.

Kettlebells: The weight is balanced down the middle. Since the weight is all in one spot it can certain make exercises more difficult and recruit different muscles.

2. Exercise Selection:

Dumbbells: Great for strength and resistance training exercises. Evenly distributed weights allow for more weight to be lifted.

Kettlebells: Great for body movement and power exercises. A balanced weight allows for you to move with the bell and create more power.

3. Muscle Activation:

Dumbbells: Typically used to isolate and activate a select few muscles at a time. Ex: The DB bench press – Muscles activated are primarily the chest, shoulders and triceps.

Kettlebells: Can be used in many different full body movements activating the whole body at once. Ex: Kettlebell snatch – Muscles activated – glutes, hamstrings, core/abs, shoulders, triceps just to name a few. Almost every muscle in the body gets activated and you develop full body neuromuscular coordination.

4. Fat Burning Capabilities:

Dumbbells: Strength and resistance training will result in increased lean muscle mass which will increase your metabolism, leading to improved fat burning capabilities.

Kettlebells: The quick, powerful full body movements increase fat burning by using more muscle groups and increasing heart-rate and cardio output.

5. Goal Set:

Dumbbells: Great for anyone looking to increase lean muscle mass or gain overall strength. Body builders, physique competitors and those looking to increase size will benefit the most from this type of training.

Kettlebells: Great for those looking to increase power, improve body movement and develop full body neuromuscular control and coordination. Athletes, fat loss clients and anyone looking to improve body movement will benefit the most from this type of training.

Now you don’t have to stick to only one or the other. Vary up your training by using both but make sure you’re primarily sticking to what is going to get you to your goal!

View Larger MapTraining Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

The S.M.A.R.T. system for goal setting is often used for individual, team and corporate environments. It is very logical and precise. However, goal setting only works if the purpose fits in line with the rest of the person’s world. 3 steps before you begin the Smart method.

The Purpose:

Set your self up for success. Whatever your goal is, take a step back and ask yourself a few things. 1. Is this truly my goal, why? Then write every thought. Then ask yourself why are those things important to you. Example Looking better, being healthier, having more energy, running around with your kids, are all logical and have some emotion but get away from logic and find that deeper meaning. Then when you finish writing that, ask your self one more time but this time go a little deeper, Why ? 2. Do you truly want this goal and are you willing/able to make sacrifice for that goal. If you want to lose 20-30lbs in 12 weeks but aren’t ready or able to commit the changes you may want to rethink your goal. A goal only works if you truly commit to overcoming the obstacles and challenges ahead, no turning back. 3. Don’t just set the goal for a specific date, whats the plan after that, you’ve invested money, time, hard work and now you’re just going to go back to your old habits?… “No way”, “Of course I’m going to keep going, just maybe not as disciplined”, “trust me I can do this I have great will power”. All normal responses, and at the time the mindset is on winning, accomplishing that goal of looking a certain way or fitting into that dress, or that old jacket. It’s good to have a short term goal but create a “vision goal” once you accomplish that short term goal then set the goal for the long term, don’t waste the time, effort and money achieving your short term goal then go back to your old habits.

The Plan:

The Training Aspects Puzzle, our actions, likes, dislikes, hobbies, habits etc. are puzzle pieces in “Your” puzzle. Your favorite Celebrity, athlete , teacher, family member have their own puzzle. Stop trying to fit their puzzle pieces into your puzzle. Develop a system that will work for “your” specific puzzle. Committing to a vegetarian diet, because your best friend did it and looks leaner and healthier does not mean that puzzle piece will fit in your life. If you were motivated by your best friends results to make a lifestyle change, Fantastic! Now sit down and think about your health, not the specific goal of weight loss. What can you do to become more healthy? If you don’t know, maybe you should find an expert in the field ( Don’t worry you can check that part off, we’re going to help you with that.). Your life has various commitments, ones that you are able to give up, ones that you may give up but may be challenging and ones that are unbreakable commitments. This exercises is very important, forget about the amazing results your friend or anyone else got (that’s not your puzzle) focus in on what you are capable and willing to change. For example, Don’t stop at Dunkin donuts for a coffee with 2 sugars and extra cream, or instead of eating at the local pizza place around work bring a lunch or go to a deli. Start taking the stairs, start going to the gym 3xs a week (you don’t need to make yourself sore, just create the habit of going). What can you add into your life that’s easy. Start creating the habit.

The Action

Now that you know what you are willing,not willing and what habits fit into your life, let’s figure out your short term goal and the vision goal. When you’re at the bottom of a mountain it looks like a long way up, understand you’re goal is to get to the top (the Visionary goal) but focus on one point that you can see the obstacles and challenges you’ll need to overcome. Once you get there set your sights on the next point, understand your obstacles/ challenges as best as you can then get to that point. Repeat this process until you achieve the vision you set out for yourself.

Bringing it all together

The purpose: Understand why you want to start working out. Yes, you want to get healthier, more fit, lose weight but when you really understand why you’re doing something, when you’re tired, not in the mood, have a more fun option, fitness becomes a priority, not a choice. Understand why you are investing your valuable time into this program and we promise true results.

The plan: What obstacles do you need to overcome and how can you put yourself in the best situation to win. Do not focus on how quickly your friend or whoever lost weight/bodyfat, the obstacles and challenges in their life may be different. Focus on your puzzle and what commitments you can commit to. You’ll get there! Win the day, over and over again and you will win th week.. the month.. the year!

The Vision: Have your short term goal set up but remember its a lifestyle change so reach for the top of the mountain not just the first peak. The Long term goal is what will keep you acting on your goals and keep you focused on achieving success.

View Larger MapTraining Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Instructions:

Step 1 – Place cashews into a blender (or food processor.) Blend on high speed until a paste-like cashew cream begins to form.

Step 2 – Add the honey, lemon juice and coconut oil. Blend until the cashews become creamier. Add water gradually and as little as possible. How much water you need will vary.

To make the Carrot Cake:

Step 1 – Place the diced carrots, almond meal, hazelnut meal, dates, dried apricots, and cinnamon into your food processor. Blend until very well combine and forms a soft paste.

Step 2 – Add coconut, dried pineapple, sultanas/raisins, and orange zest to the mixture in the food processor. Blend very briefly until combined. You want these ingredients to be less processed so that there’s some texture variance in the finished cake.

To Assemble:

Use either two mini spring-form pans or a small spring-form pan.

Press a layer of carrot cake mixture into the base of your pan.

Add a layer of cashew cream frosting.

Optional: Sprinkle dried fruits and nuts on the cashew cream frosting layer. Shredded or flaked coconut would also work well.

Add another layer of carrot cake mixture onto of the cashew cream frosting. Smooth top of cake so it’s even.

For best results refrigerate for a few hours (or overnight). Place plastic wrap or a plate over the top of the cake to prevent it drying out in the fridge. If you’re not refrigerating, move straight onto Step 6.

Remove the cakes carefully from spring-form pans. The cakes will still be malleable so handle them gently.

Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…